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As much as my patients know they should eat well, the concern that looms largest for them
is their weight. Whatever their age and station, most women care deeply about what they look like. It is unfortunate, but in the minds of many, their figure is not their friend! As a consequence, women “do battle” with their weight, adopting any number of extreme and unhealthy patterns over the course of their lifetime to keep things “in check.”
Find out how many calories you need: For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example
Understand Food Claims and Labels: A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging. Watch for the sugary drinks: Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

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Eat at least 5 servings of fruits and vegetables per day: Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low. Watch for Portion Size: One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!
 
 
 
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